Exercises For Rehabilitating A Hip Flexor

The rehabilitation process following a hip-flexor injury takes time, causing some individuals, especially athletes who want to get back on the court or field quickly, to lose patience. Completing the process, however, is essential to minimize the risk for recurrent problems. Perform stretching exercises to restore hip-joint flexibility and resistance exercises to increase muscular strength as part of your rehabilitation program. Consult with a physical therapist to discuss which exercises are most appropriate for you.

Hip-Flexor Stretch

The hip-flexor muscles include the iliopsoas, pectineus, rectus femoris, sartorius and tensor fasciae latae. Stretch these muscles by moving through hip extension ranges of motion. Kneel on the knee of your injured leg and point your toes backward. Place the opposite foot flat on the floor in front of your body with your knee flexed to 90 degrees. Slowly flex your front knee farther, moving your torso forward to extend your injured hip. Stop when you feel light tension through the top of your thigh and hold for 10 seconds, deepening the stretch slightly with each exhalation. Repeat on your opposite leg to promote muscular balance.

Isometric Hip Flexion

During the isometric hip-flexion exercise, your hip flexors contract without causing movement at the hip joint, thereby decreasing the risk for aggravating your injury. Perform the exercise daily at the beginning of your rehabilitation program, when your hip flexors are still weak. Stand with your back and heels pressed against a wall. Raise your injured leg forward a few inches, then have a partner hold your ankle. Try to raise your leg farther, but tell your partner to provide resistance so no movement actually occurs. Hold for five to 10 seconds and then relax. Next, flex the knee of your injured leg and lift it upward until your foot is about 6 inches off the floor. Have a partner place her hands on top of your knee and attempt to lift it higher, but tell her to resist the movement for five to 10 seconds. Repeat with the opposite leg.

Resisted Hip Flexion

The resisted hip-flexion exercise strengthens the hip flexors through hip flexion and extension range of motion. Add it to your rehabilitation program after performing the isometric exercises for several days without experiencing any setbacks. Attach one end of a resistance band to a sturdy object at ankle height and the other end to the ankle of your injured leg. Face away from the object and walk forward until the band is taut. While keeping your leg straight, lift it forward and upward to waist height, or as high as possible, then let it back down slowly, and repeat. Have a partner help you stay balanced, if necessary. Repeat the exercise with the opposite leg.